Pull Day
The pull half of a push-pull-legs split: pull-ups and lat pulldowns for the lats, barbell and cable rows for the mid-back, and barbell plus hammer curls for the biceps. Forty minutes, six movements, and everything that pulls trained in one session.
Pull Day at a glance
- Level
- Intermediate
- Duration
- 40 minutes
- Exercises
- 6
- Estimated burn
- ~420 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Back, Biceps
- Made for
- Everyone
- Price
- Free
6 exercises in Pull Day
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
- 4 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Pull Day
Run it twice a week alongside a push day and a leg day for a complete programme. Rest 90 seconds. Add one clean pull-up rep or 2.5 kg to the rows each week — the progression is what makes a split work, not the split itself.
Pull Day — questions
How long does Pull Day take?
About 40 minutes from the first set to the last. The session contains 6 exercises and burns roughly 420 kcal for an average trainee.
What equipment do you need for Pull Day?
Barbell and plates. The session is built around Pull-up, Cable Bar Lateral Pulldown, Barbell Bent Over Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Pull Day suitable for beginners?
Pull Day is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Pull Day work?
Back, Biceps. 6 exercises, starting with Pull-up, Cable Bar Lateral Pulldown, Barbell Bent Over Row.
Is Pull Day free?
Yes. Pull Day is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Pull Day into the GymiaFit app — free, no account tricks, no paywall.
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